Yana yiwuwa ya zama siriri kuma kyakkyawa koda bayan haihuwar jariri. Babban abu shine madaidaicin motsawa da amincewa da kai. Ranar Mace ta tambayi uwaye masu siririn yadda suka sami siffa bayan haihuwa da kuma irin ƙoƙarin da ya kashe su.
A gare ni, zama siriri shine…
Zabi da cikakken alhakin! Bayan haka, jituwa ita ce son kai. Ya isa a keɓe aƙalla mintuna 20 a rana don kiyaye tsokoki da jikin ku cikin siffa mai kyau. Kyakkyawar adadi ba kwata -kwata 90/60/90, duk wannan maganar banza ce. Abu mafi mahimmanci shine alaƙa mai jituwa tsakanin rai da jiki, kuma babu wanda ya soke hasken cikin idanun.
Nawa kuka samu yayin daukar ciki kuma yaya kuka rage nauyi bayan haihuwa?
Lokacin da na cika shekara 21, nauyi mai nauyi ya mamaye zuciyata da rashin fahimta ya shiga rayuwata, kuma a wani lokaci na yanke shawarar cewa hakan ba zai faru ba! Na canza zuwa abinci mai kyau da wasanni, kuma a cikin watanni 9 na rage nauyi daga kilo 68 zuwa 49. Saboda haka, a lokacin da nake da juna biyu na farko, na kula da abinci na a hankali kuma na sami kilo 9. A cikin ciki na biyu, na ƙara kilo 11, kuma ba lallai ne in jefa kusan komai ba. Ciki na uku ya yi yawa “soyayya”: wataƙila saboda yarinya ce. Ban motsa sosai ba kuma na ci abin da ba zan ƙyale kaina da bindiga ba kafin. A sakamakon haka, na sami kilo 15. Kuma bayan haihuwa - da girman daya da gungun sabbin tufafi. Na fara son kaina kamar haka kuma ban so in zama tsohuwar yarinya mai fata da girman XS.
Me kuke yi don kiyaye lafiya?
Na kasance mai cin ganyayyaki tsawon shekaru 14 yanzu. Kowace safiya ina ƙoƙarin yin jog a cikin iska mai daɗi. Babu mugayen halaye, gami da barasa, abinci mai kyau. Akwai gilashin giya, amma wannan ba ƙaramin abu bane.
Daidaitaccen abincinku da tsarin yau da kullun
Safiya gilashin ruwa ne da lemo da zuma. Don karin kumallo, porridge tare da zuma da busasshen 'ya'yan itace ko cuku gida. Sannan abun ciye -ciye - burodi, apple. Don abincin rana, kayan lambu, ganye ko abincin teku. Abincin dare - kayan lambu da sunadarai. Ina ziyarci dakin motsa jiki sau 3 a mako. Gabaɗaya, ba na yin wata al'ada daga jituwa. Na fahimci cewa ban da wasanni, tausa-anti-cellulite, akwai rayuwa ta yau da kullun, miji, yara, kasuwancin da aka fi so. Kuma idan mutum yana cikin jituwa da yanayin sa, ba zai iya yin tunani kawai game da jituwa ba. Kodayake wannan kyakkyawar fa'ida ce ga mace!
A gare ni, zama siriri shine…
Halin amincewa na ciki, farin ciki, lafiya. To, da farin ciki ga mijina.
Nawa kuka samu yayin daukar ciki kuma yaya kuka rage nauyi bayan haihuwa?
Na haifi 'ya'ya maza uku a cikin shekaru hudu. Ya kasance ciki uku a jere, kuma a ƙarshe na sami kilo 23. Don dawowa cikin siffa, na kasance a kan abinci, na iyakance kaina cikin lokaci, wato ban ci abinci ba bayan awanni 18, gami da motsa jiki. Bayan haihuwar ɗiyata - ɗa na huɗu - ƙimar nauyi ba ta da mahimmanci, kimanin kilo 5, kuma bai yi mini wahala ba. Ƙarin kilo 2-3 kuma yanzu wasu lokuta suna bayyana, musamman bayan hutun Sabuwar Shekara.
Me kuke yi don kiyaye lafiya?
Ni dan rawa ne a gidan wasan kwaikwayo na musika. Kuma yanzu ni ma ni ɗan wasan kwaikwayo ne a Kwalejin Wasanni, inda nake yin wasan motsa jiki. Don kula da jituwa, Ina amfani da ingantattun hanyoyin: motsa jiki da abinci.
Daidaitaccen abincinku da tsarin yau da kullun
Ina aiki da yawa, kuma ina da jadawalin aiki sosai, gami da kaya masu nauyi. A karshen mako ina ƙoƙarin yin hutu kawai don samun ƙarfi. Game da abinci, ni, gwargwadon iko, na cinye ɗan abin da zai cutar da kyakkyawa da lafiya. Amma wani lokacin maigidana yana ɓata ni, ni kuma da kaina ina ɓata kaina da wani abu mai daɗi.
A gare ni, zama siriri shine…
Hanyar tunani. Ya rage gare ku wanene ku kuma wanene ku! Abinci ba ya taka muhimmiyar rawa. Na yi imani cewa jikin mu yana da hikima sosai, kuma kuna buƙatar sauraron shawarar sa, kuma zai gaya muku samfurin da ya dace da yanayin rayuwar da ta dace da ku. Kuma ku tuna cewa ruwa baya gudana ƙarƙashin dutse na kwance. Don haka jituwa ta waje yana farawa tare da jituwa ta ciki, tare da shigarwa.
Nawa kuka samu yayin daukar ciki kuma yaya kuka rage nauyi bayan haihuwa?
Lokacin da na zama uwa a karon farko, ina ɗan shekara 24. Matasan kwayoyin halitta, kuzari da juriya. A sakamakon haka, na sami kilo 15. Suna cewa lokacin da kuke tsammanin yarinya, za ku sami sauƙi kuma kumbura, tabbas na yarda da hakan. Amma rasa nauyi ya zama mai sauƙi. Ba ta yi amfani da kaya na musamman ba, kuma ta fara aiki da wuri, tun kafin ƙarshen hutun haihuwa. Tare da ɗana na biyu, a zahiri ban yi kiba ba, har ma duk abokaina ba su san ciki ba, tunda cikina ƙarami ne. Tare da zuwan yaro na biyu, zai zama da sauƙi, kun riga kun san abin da zai yiwu da abin da ba zai yiwu ba. Ni da diyata har na tashi zuwa hutawa lokacin ina da watanni 7. Tun da ban yi nauyi ba kuma na yi kyau sosai, har ma na sami nasarar yin simintin kuma shiga cikin gasar kyakkyawa lokacin da ɗana ya kai watanni 4,5.
Me kuke yi don kiyaye lafiya?
Ba ni da lokacin hutu, wataƙila wannan shine sirrin? A koyaushe ina yin aiki mai ƙarfi a cikin rayuwar jama'a, yin harbi a talabijin, talla - duk wannan baya ba ni damar shakatawa. Sa yaro ɗaya zuwa makaranta, wani zuwa makarantar yara, da'irori, rawa. Hutu tare da yara shine batun daban gaba ɗaya. Misali, a wannan shekarar mun tafi tafiya mota zuwa Sochi.
Daidaitaccen abincinku da tsarin yau da kullun
Ina son bacci, kuma idan na sami damar yin bacci kafin cin abincin rana, nakan yi! Da safe bayan bacci, hanyoyin tilas - tsaftace fata, shawa, cream. Ba ni da abinci na musamman, duk ya dogara da lokacin da ranar ta fara. Ya zama wajibi a shirya ranakun azumi. Babban ƙa'idar da za a bi ita ce sanya ido kan yadda ake cin kalori, bai wuce 1500 a rana ba.
A gare ni, zama siriri shine…
Rayuwar rayuwar da muke zaɓar kanmu. Hankali ne na ciki.
Nawa kuka samu yayin daukar ciki kuma yaya kuka rage nauyi bayan haihuwa?
Na sami kilo 13. Rage nauyi bayan haihuwa bai yi mini wahala ba. A koyaushe ina kan tafiya, kuma tare da jariri ba shi yiwuwa a yi in ba haka ba!
Me kuke yi don kiyaye lafiya?
Ban taɓa samun dacewa kamar yadda nake yanzu ba. Ingantaccen abinci mai gina jiki, wanda nake ƙoƙarin bi, yana da tasiri na zahiri. Tabbas, idan ina son wani abu mai muni, ba zan ƙaryata kaina wannan ba, amma galibi ina cin abinci mai ƙoshin lafiya a cikin ƙananan rabo sau 4-5 a rana. Wasanni ya zama dole, amma ba koyaushe ake samun isasshen lokaci don wannan ba. Akwai lokacin da nake cikin motsa jiki tare da koci tsawon shekara guda! Sakamakon bai dade da zuwa ba, jikin ya fara matsewa a farkon watanni.
Daidaitaccen abincinku da tsarin yau da kullun
Abincina na yau da kullun shine karin kumallo, abincin rana da abincin dare tare da abinci biyu. Nakan kashe mafi yawan lokacina a wurin aiki, kuma ya fi wahalar bin diddigin abincina a can. Cin abinci daidai a gida ya fi sauƙi, amma ina ƙoƙarin zaɓar abinci mai lafiya ko da ina.
A gare ni, zama siriri shine…
Wani bangare mai mahimmanci na kamanni da kuma sakamakon salon rayuwata.
Nawa kuka samu yayin daukar ciki kuma yaya kuka rage nauyi bayan haihuwa?
Ina da yara biyu, namiji da mace. A lokacin daukar ciki, na sami kimanin kilo 12. Wata daya bayan haihuwarta, ta fara yin wasan motsa jiki da aikin jarida. Sa'o'i da yawa na tafiya tare da yaron sun ba da gudummawa ga saurin kawar da ƙarin fam.
Me kuke yi don kiyaye lafiya?
Ni yar rawa ce, ina aiki a gidan wasan kwaikwayo na Opera da Ballet. Sana'ata tana nufin kasancewa cikin sifar jiki sosai. Adadi mai yawa na maimaitawa da wasan kwaikwayo suna taimakawa don yin kyau.
Daidaitaccen abincinku da tsarin yau da kullun
Yin aiki a gidan wasan kwaikwayo yana buƙatar farashin jiki mai yawa, kuma abinci a cikin wannan yanayin yana taka muhimmiyar rawa: karin kumallo mai dadi, cikakken abincin rana da abincin dare mai haske. Na kan ci kadan, amma sau da yawa. Cin kayan lambu mai yawa da 'ya'yan itatuwa, nama, kifi, kayan kiwo, guje wa sukari, gishiri, dankali, taliya ya fi al'ada fiye da abincin ballerina na musamman.
A gare ni, zama siriri shine…
A toned jiki, lebur ciki, tsawo da nauyi daidai.
Nawa kuka samu yayin daukar ciki kuma yaya kuka rage nauyi bayan haihuwa?
Na sami kilo 15. Na rasa nauyi ba tare da ƙoƙari mai yawa ba, tunda ina shayarwa kuma na kula da ingantaccen abinci mai gina jiki, gami da wasannin motsa jiki na gida.
Me kuke yi don kiyaye lafiya?
Gym, yoga kuma kada ku jefa komai daga abinci zuwa cikin kanku. A halin yanzu, ban ziyarci dakin motsa jiki ba, amma ina ƙoƙarin cin abinci kaɗan. Ba a samun nauyi kuma ana kiyaye shi yadda yakamata.
Daidaitaccen abincinku da tsarin yau da kullun
Breakfast shine kofi. Abincin ya cika, na ba wa kaina cikakkiyar komai. Don abincin dare, shayi, yogurt ko cuku gida, salatin. Ruwa kafin kowane abinci. Bayan 19 na yamma ina ƙoƙarin kada in ci komai.
A gare ni, zama siriri shine…
Ban yi tunanin wannan tambayar ba. Amma ban tsammanin yana da mahimmanci ko kai siriri ne ko a'a. Amma yanayin tunanin mutum ya fi ban sha'awa da muhimmanci fiye da nauyinsa.
Nawa kuka samu yayin daukar ciki kuma yaya kuka rage nauyi bayan haihuwa?
A lokacin duka ciki na, na sami kilo 13,5. Bayan haihuwa, abu mafi wahala ba shine rage nauyi ba, amma, akasin haka, don samun nauyin jikin da ya ɓace. Nauyin nawa kafin daukar ciki ya kai kilo 58, kuma bayan na haihu ya kai kilo 54. Gabaɗaya, shayar da nono yana da kyau sosai wajen taimakawa rasa asara.
Me kuke yi don kiyaye lafiya?
Don yin gaskiya, babu abin da nake yi don kiyaye adadi na, ba ma shiga wasanni. Ina tsammanin komai game da jituwa ta kwayoyin halitta.
Daidaitaccen abincinku da tsarin yau da kullun
Ina cin abin da nake so! Kuma bana tunanin yin nauyi. Ba na bin tsarin abinci, ina so - Na ci.
A gare ni, zama siriri shine…
Jan hankali ya zo na farko. Ina son wannan jihar!
Nawa kuka samu yayin daukar ciki kuma yaya kuka rage nauyi bayan haihuwa?
Na sami kimanin kilo 15-16. Ya kasance mai sauƙi a gare ni in rage nauyi, komai ya tafi da kansa, ba tare da ƙoƙari mai yawa daga gare ni ba.
Me kuke yi don kiyaye lafiya?
Kuma ni kaina na kasance mai bakin ciki koyaushe, a cikin wannan na yi sa'a. Amma tuni kuna buƙatar fara zuwa gidan motsa jiki kuma ku ɗaga kaɗan!
Daidaitaccen abincinku da tsarin yau da kullun
Tashi da karfe 7 na safe. Na yi wanka, in shirya, in tashi yaron, in ciyar, in yi sutura in kai shi lambun. Na gaba, Ina da karin kumallo - mai daɗi ko haske. Sannan zan iya samun hutu ko fara ayyukan gida. Don abincin rana, na ci abin da nake so, babu takamaiman abinci. Idan yaron baya cikin lambun, to tabbas ku kwanta. Da yamma muna cin abincin dare, wanke, iyo - da barci. Ina ƙoƙari in kwanta tare da ɗana don yin barci mai kyau. A ka’ida, a ƙarfe 21 mun riga mun sami hutu.
A gare ni, zama siriri shine…
Girman kai da son samun ingantacce.
Nawa kuka samu yayin daukar ciki kuma yaya kuka rage nauyi bayan haihuwa?
Na sami kilo 15, wanda ya tafi da sauri. A cikin nauyin da ke gaban ciki, ya zo bayan watanni 3 sannan ya sake rasa kilo 12.
Me kuke yi don kiyaye lafiya?
Ba na yin ƙoƙari sosai, amma har yanzu akwai sauran aiki da za a yi. Saboda haka, a nan gaba ina shirin zuwa gidan motsa jiki.
Daidaitaccen abincinku da tsarin yau da kullun
Ku tashi da karfe 7:30 na safe da karin kumallo. Muna wasa, tafiya tare da 'yarmu. Lokacin da ta ɗan kwanta, Ina ƙoƙarin ɗaukar lokaci don kaina: manicure, fuska da abin rufe fuska, halartar darussan gyaran gashi. Idan ina da awa kyauta, Ina ƙoƙarin karantawa.
A gare ni, zama siriri shine…
Ba bakin ciki ba. Jiki yakamata ya zama ɗan wasa, dacewa. Abin da ke da mahimmanci ba shine lambar da kuke gani akan sikeli ba, amma abin da kuke gani a madubi kuma ko kuna son kanku. Kafin wasa wasanni, Na auna kilo 51, amma a halin yanzu nauyin 57 kg Ina son kaina da yawa. Don haka, kasancewa mara nauyi shine salon rayuwa wanda ya haɗa da abinci, motsa jiki, da cardio.
Nawa kuka samu yayin daukar ciki kuma yaya kuka rage nauyi bayan haihuwa?
Gaba ɗaya, na sami kilo 11 a cikin ciki na farko, 9 kg a na biyu. Don sauƙaƙe rasa ƙarin fam bayan haihuwa, kuna buƙatar kula da abincinku yayin daukar ciki.
Me kuke yi don kiyaye lafiya?
Wasanni, tsarin mulki kuma, ba shakka, ingantaccen abinci mai gina jiki yana taimaka mini in ci gaba da kasancewa cikin siffa mai kyau. Mu ne abin da muke ci, don haka abinci shine kashi 80% a cikin gina adadi na mafarki.
Daidaitaccen abincinku da tsarin yau da kullun
Ina zuwa dakin motsa jiki sau 3 a mako. Kuma ni ma ina buɗe lokacin cardio yanzu, saboda yanayin yana da kyau, ƙarin kwanaki 3 kenan na gudana. Kuna buƙatar yin shi akan komai a ciki, amma lokacin da kuke da ƙarfi. Sabili da haka, da sassafe da ƙarfe 7-8 Ina cin cikakken kumallo, wannan shine mafi kyawun abincin rana. Ina ƙoƙarin horar da sa'o'i 2 bayan cin abinci. Kuna buƙatar cin abinci sau 4-5 a rana. Da yamma, Ina cin abincin da ke ɗauke da furotin - kaza, kifi, abincin teku. Tabbas, tare da irin wannan salon rayuwa, kada mutum ya manta game da ƙarin tushen bitamin.
A gare ni, zama siriri shine…
Manufar jituwa, ga kowa da kowa, yana da ma'ana, cikin ɗanɗano da launi. A gare ni, zama siriri jiha ce.
Nawa kuka samu yayin daukar ciki kuma yaya kuka rage nauyi bayan haihuwa?
A lokacin daukar ciki, na sami ƙa'ida - 13 kg, ba ƙari kuma ba ƙasa ba. Nauyin bayan haihuwa ya tafi da kansa. Amma duk da haka, na bi madaidaicin abincin, kuma babu abincin!
Me kuke yi don kiyaye lafiya?
Ingantaccen abinci mai gina jiki, motsa jiki, gwargwadon lafiyata da matakin horo, na motsa sosai kuma, mafi mahimmanci, Ina son kaina! Abu mafi mahimmanci shine ka ƙaunaci kanka don wanene kai, kuma wasu za su lura da shi!
Daidaitaccen abincinku da tsarin yau da kullun
Kamar kowa-aikin gida, aikin gida! Amma a lokaci guda, sha ruwa mai yawa da abinci mai kyau. Ba na ƙin kowane irin hatsi mai daɗi, miya mai sauƙi, saboda a zahiri akwai mai daɗi da ƙoshin lafiya. Ban taɓa zama ba!